| When it comes to food portions, size really does matter. Here are some simple ways to keep portions under control while at home or while eating out.
Use smaller plates
For those who “clean their plate,”
use luncheon-sized plates and immediately put away leftovers to
cut temptation.
Think of your plate in sections
To make healthy food choices, picture your plate like in quarters. Fill ½ of your plate with vegetables, ¼ with lean protein, and ¼ with starch (carbohydrate), preferably whole grains. On the side add a garden salad with reduced-fat or fat-free dressing and a serving of fruit. Small packages
Don't buy large bags of snacks if they’re too tempting. You can get the healthy, individual size, 100-calorie packs, such as low-fat pretzels or soy crisps. Look at labels
Check the box and see just how much of your favorite food is in a serving. Measure foods at home so you can see what a serving really looks like. Ask for a doggie bag
When dining out, ask the waiter for a take-away container as soon as the food is served. Enjoy the leftovers the next day.
|
Lunch for dinner
Many restaurants offer lunch size portions of their dishes, which are smaller than their full-size dinner entrees. Ask if you can purchase the lunch size entree at dinner time.
No value meals
Fast food portions are already over-sized, so don’t super-size them.
Order a burger and a side salad –
or even a kids’ meal. Avoid buffets
If you can’t, fill half your plate with vegetables and select small portions of healthy foods. Try not to go back for second helpings. Learn the standards
3 oz. of fish or poultry is the size of a deck of cards; one cup of potatoes, rice or pasta looks like a tennis ball and one medium piece of fruit is the size of a baseball.
|
